OKLAHOMA CITY -- It's been about a month now that News 9's Christina Eckert and Lauren Nelson have been going through some "transformation", trying to eat better and working out with Patrick Wellington at Transformation Fitness.
This week the anchors are tackling an area everyone needs to focus on. Not your legs or your arms, but your core.
Patrick has put together a basic at-home workout for viewers and it includes some of that core work included it in this story.
|Patrick's At-Home Workout|
Your goal is just as it sounds – get warmed up. Jogging in place or walking around the neighborhood is a good way to get the blood flowing so your body is prepared and ready for your workout.
(alternate the squat and lunge each time you workout) ex. Day 1 –squat, day 3-lunge)
Body Weight Squat
Stand with your feet about shoulder-width apart, hands on your hips. Bend the knees and move your hips back, lowering the torso downward, and then extend the knees to return back up to the starting position. Be sure to keep your back straight, chest and chin up, and keep your weight back on your heels throughout the exercise.
Stand with your feet hip/shoulder-width apart and step forward, landing with the heel first. The knee should bend at 90 degrees and directly above the toes, not further (taking a shorter step can put added pressure on the knee). The movement is continued until the back knee is nearly touching the ground (3-6 inches away from the ground). Then return to the starting position by driving upward with the front leg and repeat with the other leg.
Single Leg Hip Bridge
Start lying on your back, arms at your side (palms down), and knees bent at 90 degrees with your feet flat on the ground. Push the hips straight upward to full extension, and then return down to the starting position. To increase intensity, move your feet further away, creating a larger angle at the knee joint.
Start face down on your hands and knees on the floor (on all 4's position). Extend the right arm straight forward and left leg straight backwards simultaneously, hold for a second, then return the starting position and repeat with the alternate arm and leg. Be sure to keep your back and neck straight throughout the movement.
Start with your hands directly under your shoulders, legs straight out, and back straight. Bend at the elbow, lowering your chest just above the ground, and push with your arms to extend back up to the starting position. Be sure to keep your back and neck straight throughout the movement.
Start face down on your forearms with your elbows positioned directly below your shoulders, bridged up on your toes, keeping your legs, back, and neck straight. Hold this position for 20 to 30 seconds, keeping your core tight.
Start with your hands and knees on the floor (on all 4's position). Lift your hips upward toward the ceiling as your chest and head extend upward simultaneously, flexing your spine backwards, and then return to the starting position.
Do these exercises 2-3 times per week, 8-12 reps per exercise. You will see results and begin feeling stronger after 2-3 weeks.